The Advanced WLC Program
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| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Workout A | Workout B | Rest | Workout C | Workout A | Rest | Rest |
You will
repeat the workouts
as follows: A, B, C, A, B, C, and so on. You'll workout 4 days per week
as shown in the weight training schedule above. Now, let's look at the
workouts...
| Workout A | Workout B | Workout C | |||
| # | Exercise | # | Exercise | # | Exercise |
| 1 | Squats | 1 | Flat Bench Press | 1 | Overhead Press |
| 2 | Leg Curls | 2 | Pendlay Rows | 2 | Alternate Curls |
| 3 | Front Squats | 3 | Incline Bench Press | 3 | Triceps Extension |
| 4 | Romanian Deadlift | 4 | Rack Chin Ups | 4 | Side Laterals |
| 5 | Bulgarian Squats | 5 | Dips | 5 | Cable Curls |
| 6 | Pull Thru | 6 | Power Shrugs | 6 | Kickbacks |
| 7 | Standing Calf Raise | 7 | Cable Press | 7 | Rear Laterals |
| 8 | Squat Raise | 8 | Cable Rows | 8 | Pinwheel Curls |
| 9 | Reverse Calf Raise | 9 | Rope Pushdowns | ||
The advanced
lifter has more leverage
in what he/she can do with this program. The advanced weight lifter
will know his/her body very well and will know how to adjust the
program to meet his/her needs.
I provide the basic template for the Advanced WLC Program and allow you to adjust it to fit your needs. Guidelines are given in the Basic WLC Program Package for adjusting the program to fit your needs. If you aren't advanced, please start with the Beginner WLC Program.
There are 4 phases in the Advanced WLC Program:
In the basic package, you can see how many sets are recommended in the basic WLC Advanced template. Exercises can also be adjusted to improve lagging muscle groups.
I highly recommend you purchase the Basic WLC Program Package if you plan on doing the Advanced WLC Program.
I provide the basic template for the Advanced WLC Program and allow you to adjust it to fit your needs. Guidelines are given in the Basic WLC Program Package for adjusting the program to fit your needs. If you aren't advanced, please start with the Beginner WLC Program.
There are 4 phases in the Advanced WLC Program:
- Weeks 1 thru 3: High Volume 12-15 reps
- Weeks 4 thru 6: Low Volume 6-8 reps
- Weeks 7 thru 9: High Volume 10-12 reps
- Weeks 10 thru 12: Low Volume 4-6 reps
In the basic package, you can see how many sets are recommended in the basic WLC Advanced template. Exercises can also be adjusted to improve lagging muscle groups.
I highly recommend you purchase the Basic WLC Program Package if you plan on doing the Advanced WLC Program.
Get
your basuc package today and start making the best progress of
your life...
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$7
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Ensure you enter the correct email address when ordering because a password will be sent to your email address. You'll need to enter that password when you open the file in order to access it!
This also ensures that I have your correct email address so I can send you future updates to the eBook!
If you're not ready to spend $7 yet, you can find more information about the Basic Package and the other programs at the links below:
Ensure you enter the correct email address when ordering because a password will be sent to your email address. You'll need to enter that password when you open the file in order to access it!
This also ensures that I have your correct email address so I can send you future updates to the eBook!
If you're not ready to spend $7 yet, you can find more information about the Basic Package and the other programs at the links below:
The WLC Programs
|
|
Sample Package  Free Free Sample Download |
|
Beginner Program  Free Beginner Details |
Intermediate Program  Free Intermediate Details |
The Secrets Behind the WLC Program
| Building Muscle Fast | Continuous Progression |
| Preventing Injury | Preventing Overtraining |
Go back to WLC Program from Advanced WLC Program
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